Stress is the price we pay for the "civilized" life we live -which by the way, is not civilized at all.

YOVKO BONEV

STRESS MANAGEMENT
Group(9) Peers:
Kishore Kumar-22 Shahid Malik-40 Anushree pal-06 Yamini Dixit-50 Divyam Agarwal-15 S Meraj Ahamad-36

STRESS

The body and mind reaction to every day demands and threats.
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DEFENITIONS OF STRESS:
Stress is derived from the French word estresse which meant narrowness, held tight
Biology: Stress is defined as an organism's total response to an environmental condition or stimulus Physics: Pressure is the external force acting over a unit surface area of a material. Stress is the load per unit area acting within a material. strain is deformation of a substance due to stress. Psychology: A negative condition that can have an impact on an organism's mental and physical well-being On the whole., Stress is your physical, emotional and mental response to all external influences.

Pressure Stress Strain

Pressure(fingers) Stress(consequence)
Strain (Deformation)

Not all stress is bad!

Hang in there!
Without some stress, people wouldnt get a lot done. Insufficient positive stress may leave us feeling bored. The extra burst of adrenaline that helps you finish your final paper, win at sports, or meet any other challenge is positive stress. If you cant return to a relaxed state, this stress becomes negative. It can leave us feeling overwhelmed. The changes in your body start to take their toll, often leading to mental and physical exhaustion and illness.

S=P>R
Stress occurs when the pressure is greater than the resource
I HATE YOU

Here we experience wear and tear of our minds and bodies continually and fail to cope with changing environment.
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How we perceive about being stressed?

Stress Performance Connection

TYPES OF STRESSORS

External Internal

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EXTERNAL STRESSORS
Physical Environment Social Interaction Organisational Major Life Events Daily Hassles
Naukri.com, Monster.com, SSC, SBI PO, FCI..,

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1. PHYSICAL ENVIRONMENT
Noise Bright Lights Heat Confined Spaces

FMS BHU

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2.SOCIAL INTERACTION
Rudeness Bossiness Aggressiveness by others Bullying
I Want everything out of you

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3. ORGANISATIONAL

Rules Regulations Deadlines

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4. MAJOR LIFE EVENTS

Birth Death Lost job Promotion Marital status change

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5.DAILY HASSLES
Commuting Misplaced keys Mechanical breakdowns

FMS - BHU

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INTERNAL STRESSORS
Lifestyle choices Negative self - talk Mind traps Personality traits

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1.LIFESTYLE CHOICES
Caffeine Lack of sleep Overloaded schedule

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2.NEGATIVE SELF - TALK

Am I worthless

Pessimistic thinking Self criticism Over analysing

M B A

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3.MIND TRAPS
Unrealistic expectations Taking things personally All or nothing thinking Exaggeration Rigid thinking

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4. PERSONALITY TRAITS
Perfectionists Workaholics
I am the boss, Responsibilities Fosters me to reframe the things to make a better tomorrow

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TYPES OF STRESS
Positive: Eustress
Enables concentration Increase Performance Energize you in to action

Negative: Distress
Loss of Motivation Reduces effectiveness Physical, Mental and Behavioral Problems
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THE INDIVIDUAL
FOC

I T

Everyone is different, with unique perceptions of, and reactions to, events. There is no single level of stress that is optimal for all people.
Example: Some are more sensitive owing to experiences in childhood, the influence of teachers, parents and religion etc.
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Most of the stress we experience is selfgenerated. How we perceive life - whether an event makes us feel threatened or stimulated, encouraged or discouraged, happy or sad depends to a large extent on how we perceive ourselves. Recognising that we create most of our own upsets is an important first step towards coping with them.
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When do you know you are stressed?

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SIGNS OF STRESS
PHYSICAL SIGNS

MENTAL SIGNS

BEHAVIOURAL SIGNS

Increased Heart Beat Lacking Sexual drive Tightened Muscles Fatigue Sleeplessness Stomach or bowel upset Sweating Change in eating habits Restlessness Body Aches

Anxiety Forgetfulness Depression Lack of interest Lowered self esteem Increased anger Excessive fear

Hostility Irritability Under/Over eating Lack of concentration Memory Problems Smoking/drinking Poor Performance

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What makes you stressed?

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Imbalance between demands in your life and resources you have

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REASONS OF STRESS
Financial Problems Career

Relationship Problems

Academic Schedule

Health Problems

Personal Habits or environment

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What is your response?

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ACCEPT

AVOID

ALTER

ADAPT

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Tone variants under stress

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The Worrier Voice - What if..? Make a plan then get it out of your head. The Critic Voice - How stupid.. Recognize what is really true. The Victim Voice - Ill never be able to.. There is always something to do to work toward a goal. The Perfectionist - I should Assess your unrealistic expectations of yourself
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Learn to manage your stress

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5 Steps for Your Stress Toolkit

RESOURCES

DEMAND

Resources

Demands/ Pressure
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Step 1:

know what stresses you out!

Everyone is different
Something that bothers someone else may not be a issue for you. Learning what stresses you out, is the first step to dealing with stress.

Notice your stress

Is it good or bad stress? What caused it? Is it likely to happen again? Can you do anything to change it?
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Step 1:

know what stresses you out!

Make a list
Write down times you feel stressed. Notice what you do. What helps? What makes it worse?

Set goals
Which problems or stresses go away by themselves? Which need attention?
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Step 2:

Make a Plan
Results take time

Creating a plan can help you manage your stress. Keep a journal to track your stress levels and record your thoughts and feelings.

Stay on track

Keep your goals realistic. Give yourself rewards along the way. Get support from family and friends.
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Step 2:

Make a Plan
Learn stress management techniques

Get your body moving! Go for a walk, dance, or anything to get your body up and active! Learn and practice meditation! Get artistic draw, color, paint, write! Make dates with yourself use a calendar to set time aside to do things you enjoy!

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GARBAGE IN = GARBAGE OUT

Cumulative Stress Ugly Health Habits Heart Disease Hypertension Arthritis Headache Stroke Irritable Bowel Cancer Diabetes

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Step 3:

Take Care of Your Body

Learn to relax

Take a break, meditate, do something you enjoy, hang out with friends, listen to music.

Breathe

Pause and take a few long and deep breaths. Focusing on your breathing will help you relax!

Get your body moving

You should try to do moderate intensity activity for 30-minutes most days of the week. Go for a walk, dance, strike a yoga poseanything that gets your body moving.
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Step 3:

Take Care of Your Body

Eat Healthy!

Include lots of fruits and vegetables in your diet. Limit the amount of sugar and fat. Limit the amount of alcohol you consume. Drink plenty of water, everyday!

Sleep

Try to get 7-9 hours of sleep each night. Try to go to bed and wake up at the same time everyday, even on the weekends. Take naps (just not in class)

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Step 4:

Take Care of Your Feelings

Take time out

Calm down before making any big decisions. Try counting to 100, walking away, taking deep breaths until you are feeling more calm.

Get the stress out

Punch a pillow. Run laps. Write in a journal. Create art. Make music. No matter what you do, dont ignore your feelings! They are telling you something!
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Step 4:

Take Care of Your Feelings

Plan ahead

If you know a stressful event is coming up, try setting goals, discuss the event with someone you trust, and take care of your body (sleep, eat, etc.)

Get support

You arent alone! Talk with friends or family. Connect with support groups on campus. Look for mentors.
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Step 4:

Take Care of Your Feelings

Learn to say NO

Take time to make decisions. Dont agree to do more than you have time or energy to do. Dont agree to do something you dont want to do. Remember, you DO NOT have to meet others expectations or demands!

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STRESS MANAGEMENT TECHNIQUES

Time management
Stay Healthy

Personal responsibility

Solve problems

Think positively, have faith

Effective communication

Set Goals
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If a problem can be solved, no need to worry about it. If a problem cannot be solved what is the use of worrying?

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Stress Models

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1. STANDARD STRESS-REACTION MODEL

What is the source of threat Do I have alternatives

Alternatives
Yes : Coping process No : Do I have enough power to attack

Fight Flight

Response is needed

Response

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The best way to predict your future is to create it.

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2. THE PSYCHOLOGICAL INSIGHT MODEL

The psychological insight of Zimbardo (1985):

"Stress

is the pattern of specific and nonspecific responses an organism makes to stimulus events that disturb its equilibrium and exceed its ability to cope,"
Stress Patterns
Non Specific
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Specific

3. BURNOUT MODEL

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There is no short cut to manage stress there are some guide lines; shape it according to your need!

Guide line : No gain without pain

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THE EQUATION

You

Work Life

Success

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ABC STRATEGY

AWARENESS

How do you react? What causes you stress?

BALANCE

How much can you cope with before it becomes negative ?

CONTROL

What can you do to help yourself combat the negative effects of stress ?
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STRATEGIC MATRIX
Urgent Not Urgent
Reading lecture notes Personal development Planned study Exercise/ Health

Important

Assignment deadlines Exams Emergencies

Not important

Some e-mails and phone calls Meetings/ Events/ Occasions

Excessive TV or surfing the net Time wasters Some phone calls

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BALANCE WHEEL ACTIVITY

Outing/Hobbies

Friends/Family

Assignments / Projects

Career/Placements

Relaxation/Fun

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Stress can be the SPICE OF LIFE or the KISS OF DEATH.

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Thank you

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